Cerberus

Cerberus

Twenty five middlescents (including 3 FNGs), descended upon the OP fields for a bite from the three-headed hell dog.

WARM UP

  • Mosey
  • SSH x 20
  • Merkins x 20 (low and low)
  • IW x 20
  • Run away, scuff up the other baseball field just enough to make Bug nervous
  • Squat x 20 (low and slow)

MAIN THING:  Here and There

“Here” was at the concession area.  “There” varied per round.

1st round, Rea entrance (1000 ft, one way)

  • Here: 5 merkins, There: 15 merkins
  • Here:10 merkins, There: 10 merkins
  • Here 15 merkins, There, 5 merkins
  • Step Ups and Jump Ups while waiting for the 6

2nd round, Providence entrance (+/-800 ft, one way)

  • Here: 5 squats There: 15 squats
  • Here:10 squats, There: 10 squats
  • Here 15 squats, There, 5 squats
  • Step Ups and Jump Ups while waiting for the 6

3rd round, back of football field (+/-650 ft, one way)

  • Here: 5 heels to heaven, There: 15 heels to heaven
  • Here:10 HTH, There: 10 HTH
  • Here 15 HTH There, 5 HTH
  • Step Ups and Jump Ups while waiting for the 6. Larry Birds get an extra trip.

Mosey to parking lot for plank-style count and name-o-rama COT. Why sit when you can work?

COT

MOLESKINE

  • With BRR right around the corner, it’s all about mileage, all the time.  So the goal was to keep it moving as much as possible. Forgot to wear the Garmin today but back of envelope calculations (from measuring Google Maps) put us in at just under 3 miles.  Not too shabby.
  • TClaps to Bugeater and Kirk, who can add another 3.2 to the tally and to Hops and Iron Horse who ran to and from the AO.
  • Good work by our trio of FNGs.  Peanuts, who is visiting from Africa; Huggy Bear (logic as follows: last name Barata(?)–>Beretta–>bird’s name? Don’t know–>other 70s police shows–> Starsky–> Huggy Bear. Final Answer); FNG Armando, in IT–best we could do is cookie, which is a sad commentary on the state of our computer knowledge.
  • TClaps to Semi Gloss for adding an extra swipe of antiperspirant prior to the workout.  He apparently keeps an extra stick in the dirver’s side door for emergencies.
  • Lots of guys flying out there this morning, including Joker, Hopper, Hops, Gummy, DK, Bug and Kirk.

ANNOUNCEMENTS

  • The Mud Run sign ups are still open.  False deadline? Savvy marketing? Raw manipulation? We may never know.  What we do know is this: as a region, Area 51 is sending fewer people than “OTHER.”  We are getting outgunned by John Doe, Others Receiving Votes, Witness Relocation, the Home School Football Team, the Audio Visual Club.  Slice it however you want, let’s make a push and show OTHER who their daddy is.
  • F3 Dads meets again this week.  9 am at Beatty.

Technical Difficulties

The Thang:

Jog from tennis court parking lot down and around Carmel MS.

From there, on your own:

Round 1: 1 lap around the school (out to the road, not cutting through the front parking lot) back to gym parking lot. Bear crawl to second basketball hoop (~15yds), lunge to third hoop (~15yds), bear crawl to fourth hoop (~15yds), lunge to light post (~15yds). 20 burpees, 30 merkins, 40 LBCs.

Round 2: 2 laps around the school. After finishing second lap, bear crawl and lunge same as above. 15 burpees, 25 merkins, 35 LBCs.

Round 3: 3 laps around school, bear crawl and lunge as above. 10 burpees, 20 merkins, 30 LBCs.

Round 4: had to call an audible here, but you get the idea.

Jog back up to church parking lot, 5 burpees at each speed bump. Planks in the parking lot.

COT at the tennis courts.

All in all, covered ~4 miles, 55 burpees, 75 merkins, 105 LBCs and too many bear crawls.

Thanks for working hard out there and for my opportunity to lead. Sorry if I missed anyone in the PAX and for the delay in posting. First time doing one of these and hence, the ‘Technical Difficulties’. Hope this comes out okay!

Fellowship of the Rock

19 men posted this morning for some quality midweek work. After the disclaimer was dutifully provided, this is what happened:

Beginning as always with a simple “follow me” we ran around the parking lot, paused briefly so that each of us could pick up a rock and then ran with our rock around the parking lot some more. If you have previously posted at Anvil (aka. The Rock on the weekends) then you know that running around the (huge) parking lot is akin to running to Piper Glen and back. Twice. And always magically uphill no matter which way you go.

Circled-up for COP:

– SSH (rock-less) x25, Imperial Walker (again, no rock) x20, mountain climbers (sans rock) x25, flutter-press (WITH ROCK!) x25, slow squats (again, with rock in hand) x20

We ran some more, purposely ending at the bottom of the hill known affectionately as Entrance #4 (horrible corporate-type name). Partner up, like size, fitness and stones, if possible.

– Partner #1: Sprint (WITH ROCK!) to top of hill, 10 jump squats with rock, run back. Partner #2: cycle of 10 merkins (no rock), 10 squats (yes rock), 10 LBCs (rock), repeating as necessary until partner returns. Flapjack. Repeat whole thing 3 more times (total of 4).

– Plankorama (not really a 10-count if you’re planking at 6 inches)

– Bearcrawl up hill, run back to bottom of hill. Do it again, but flip around halfway and continue with backwards bear crawl up hill, run back to bottom.

– Partner wheelbarrow up hill, flapjack in middle, run back to bottom.

– Partner carry up hill, flapjack in middle, run back to bottom.

Then we picked up our rocks and ran around some more. This time stopping on the perfectly manicured soccer fields. Nicely watered, too, thanks to the flash-monsoon the night before.

– Drop rock in middle of field and sprint to little hill (approx. 150 yds) while wiating for the six to arrive. Jog back to rocks. Do it again since the six ain’t quite there yet. Regroup at the rocks.

– Find your partner and Pepper Pod to the little hill. Run back to the rocks and do it again since it was so much fun.

Realizing that some folks were amazingly still dry, we lined up for tunnel of love (with rock).

Everyone sufficently grassy and wet, we finished up with an uphill (of course) run back to the rock pile (with rock), circled back to the six to assist/encourage/stay as a group, and then proceeded (no rock) as a group to COT.

COT

Moleskine

– I’m pretty sure that it rained every day the last two winters. I know this because I was out in the rainy gloom most of those days. I realized last night while it was raining that it had been awhile since I had last gotten wet (other than sweat) at a workout. Thus, we ended up sliding across the fields at 6 am. Grass clippings came as a bonus.

– 3 things happened this morning that reminded me why I enjoy F3 workouts: we got a good workout, we did it together, and we did it outside, enjoying the rocks, wet grass and a beautiful sunrise. Given that I’ve basically sat at my desk the rest of the day, you can easily see why this was the highlight of my day.

Preblast: Devil’s Turn – Even More Hills

So it sounds like the PAX have experienced many inclines/declines both at Muthaship and Fast Twitch this week.  However, it is the “on” week for Devil’s Turn bi-monthly field trip to Piper Glen and the BRR is coming!

The plan is to do the same route from 2 weeks ago (and 2 weeks before that) through Piper Glen to get in some hills and some resulting exhaustion. We leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.  Show up early to dynamically stretch your lower extremities.

I found the chalk stash my 2.1 had hidden in her tricycle so I will be set for marking the route.  I have also perfected my pretend tying my shoe / marking a turn technique which is used when walkers are around.  Don’t want to get the Piper Glen rent-a-cops on my case.

See the route and info in http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/

See you in the AM!

 

Arm Day

[Posted on behalf of Semi Gloss)

24 pax entered the gloom and worked off some calories as well as swinging iron.

THE THANG

 Mosey to lower lot for COP

Around the world till everyone gets there

25 SSH – Cad

20 Swings OYO

20 Figure 8’s

Mosey to in front of the church.

Partner up – Like size Bells

Partner 1 – Run around the building

Partner 2 – 20 Two handed Swings

20 Lawnmowers each arm

20 one handed Arm Presses each arm

Flap jack X 2

Rinse and Repeato

Partner 1 – Run around the building

Partner 2 – 20 squats and 20 clings

Flap Jack X 2

Circle up.

7’s (7 curls half way up, 7 curls half way down, 7 full curls) X 3

20 Traps 20 high pulls each arm X 2

25 Flutter with Press In Cadence

Farmer carry around the parking lot and then back up to the upper campus

Circle for a little more lifting

20 two handed Swings in Cadence

15 Russian Twist with bell (if you got it…..I didn’t)

15 Merkins on the bell each arm

20 Diamond Merkins on the bell (courtesy of Busch)

20 Dollies’s in cadence

 

MOLESKIN

It was YHC’s first q at Skunk works so the timing got a little behind for me.  The workout started strong and the pax were all dialed in.  When we started the running there was some calls for an audible but they stuck with me and I appreciated it.  Swinging the 45 lb kept me in check today and it limited some of the numbers that I was looking for (which was a good thing).  I am still working on the correct names but don’t worry the regulators Bulldog and Tiger Rag helped me get the correct terminology.  Enjoyed the Q and enjoyed the great send out by Ray Charles.  Strong work today brother from being out and glad to have you back.

ANNOUNCEMENTS

  1. Sign up for Mud Run!!!
  2. 3rd F Bojangles South Park, Wed. Noon
  3. F3 dads this weekend – Stonecold needs someone to take his spot q ing.

Twin Peaks Rising in RainTree

17 answered the bell this morning for another full hour of FastTwitch. Many of the pax suffered a beatdown yesterday at the MuthaShip but you wouldn’t know it the way they handled the endless hill cycles this morning. Pretty simple plan today – get in as much hill work as possible with some strength training to serve as “active recover”. Here is how it went down
At 5:15am Sharp – mosey to lower to parking lot to avoid the crowd of clipboarders about to convene at the track.
Circle up for proper disclaimer and allow time for a few folks to join us in the COP.
SSH X 30
Peter Parkers x 20
Hold it
Parker Peters x 20
Time to Run – Toward 51 – Right on 51 to Raintree – Right on Raintree – Left on SmokeRISE Hill Drive (plank until everyone arrives). Thanks to skywalker to making sure everyone made the left on SmokeRISE.
Hill Circuits: Run from Bottom to top of SmokeRISE around culdesac and back (complete 20 Merkins, 20 Squats 20 LBC) – Complete 5 circuits
Plankarama until all complete thier 5 circuits
Head left on Raintree – right on Rounding Run – Stop at RISING Meadow
HIll Circuits Part Deux: Run from Bottom to top of RISING Meadow around culdesac and back (complete 20 Wide Arm Merkins, 20 Alternating Lunges 20 Russian Twists) – Complete 3 circuits
Indian Run back to Parking Lot – w/no time to spare. Namarama and COT
Chelms took us out to begin our day Right.
Announcements
– F3 MudRun Sign Ups Deadline is Today
– A51 High Vis Running Shirts will be coming soon

Moleskin:
It was an absolute sweat bath out there today. The puddles that were forming at the bottom of SmokeRISE and RISING Meadow starting to merge together and run downstream. Great deal of iron sharpening out there this morning with many of the pax pushing themselves and others to complete the hill circuits. Not much chatter along the way this morning aside from the near mutiny that broke out when it was announced we were to do more hill repeats on Rising Meadow. T-claps to the pax that went back to back Muthaship/FastTwitch – you’ve each earned a much deserved midweek fartsack if you so choose. There were many of the pax pushing themselves to the limit to stay at the front of the pack – Mr Brady, Turkey Leg, Alf, HairBall, Splinter and Gummy to name a few. Haze got a second wind on Rising Meadow and was leading the pack for the final circuits. Chelms was grinding it out on a sore ankle and MallCop put in an herculean effort after getting there just as the pax were leaving the parking lot. Proud to be part of Area51 with so many of the pax getting stronger each week. It was an honor to lead at Fast Twitch.
All in we racked up 5 miles of ups and downs – 100 Merkins, 100 Squats, 100 LBC’s, 60 wide Merkins, 60 Lunges, 60 Russian Twists.

#F3Swift – Dug Deeper, Hit Water

The Virtual Shovel Flag was planted and Swift launched at 0515 (OK, 0516 because the QIC didn’t have “atomic” time) on Tuesday with 7 PAX in tow.

The THANG:

  • 1.25mi 2nd F warm-up, 6 drills, 2 additional strides
  • Around the Bull Ring – 5 x (6minutes at Threshold pace, 1minute to regroup / turn opposite direction for next interval)
  • Cool-down approximately 0.5miles home
  • Get back to AO a hair past 0615 to see Bagpipe PAX driving away #shorttimers
  • Total miles = Sound off in comments, but should have been longest Swift so far at 6+

The Moleskin:

  • Low-battery on GPS watch = No atomic sync for starting time.  Could have used phone, but the phone normally stays in the car.  Reliable 50-Lap Timex Ironman watch with dual Interval timer can substitute for Start/Stop on intervals, for YHC still hasn’t used smartphone as GPS-timer because of carrying it in hand.  Perhaps this calls for a backup solution with arm band, actual hand holding, or belt.  If hand-holding this morning, it would have surely slipped out with all of the sweat.
  • For the Theory of the workout today, visit the Preblast to get the understanding of Threshold intervals – http://f3nation.com/2014/07/14/f3swift-preblast-digging-deeper/
  • This workout could be individualized for a Mile repeat.  1 Mile T-pace, 1 minute rest.  OR 2 Mile T-pace, 2 minute rest. OR 1.5mi T-pace, 1:30 rest.  You get the idea.  5 x 1 mile at T-pace will probably be the top end for most PAX.  Start with 3 or 4 x 1 mile, work up to 2 x 2 mile, and then go up from there.  YHC recalls a painful 8 x 1 mile with 30 seconds rest in peak marathon training (still trying to forget it).
  • A tight group this morning allowed for a good deal of 2nd F pre and post workout.  Not much in-workout chatter…
  • We dug so deep today that we hit water and the sweat was poring from everywhere.  Who knew hands sweat so much?  There also seems to be an aversion to going shirtless even when the sweaty shirt ends up weighing lbs and almost suffocating.  For running-only workouts where you don’t need a shirt to keep the grass and dirt off, try going shirtless sometime…this isn’t the YMCA!
  • Strange Brew has the SF marathon coming up in two Sundays. Keep him in mind as he winds down his training.  Tapers can be frustrating and are often the time when sickness and injury creep in.
  • At one point, Undertaker tested his War Baby legs and had no problem staying out in front.  Keep building and you’ll hold on for longer next time!
  • Tootie and Abacus made a solid duo.  Sweat poring and hearts pumping, those rest intervals always seem too short.
  • Honeybee is mastering the T-pace.  It’s all about finding that groove (see the video), for this training pace will boost your endurance race times (1/2 marathon and up) better than any other workout.  When you can push at T-pace, everything else seems easier.
  • Frasier was on non-FT duty this week and came to prove that he still gets in some running between weeks not at Swift (perhaps FT is a running workout?).  Very consistent intervals and certainly pushed hard each interval.  Somehow never fell off the pace and was flying.
  • Some sort of hills are on the plate for next week.  Until then!

The Fab 5

The summer season took its toll on Foxhole this morning with only 5 pax posting.  Apparently fartsacking or spending quality time with family is more important than swinging kettle bells.

SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20

Field of Dreams perimeter drills:
Start in corner #1
2-hand swings x 20, 10 merkins
Run to corner #2
hammer curls x 15, 10 squats
To midfield
plank rows left x 10, 5 burpees
To corner #3
plank rows right x 10, 20 mountain climbers
To corner #4
2 hand overhead press x 10, 10 merkins
To midfield
Goblet squats x 10, 5 burpees
To corner #1
Horizontal rows x 10, 10 squats
To corner #2
1 hand swings x 10. 20 mountain climbers
midfield
1-hand swings x 10, 10 merkins
corner #3
clean and press left x 10, 5 burpees
corner #4
clean and press right x 10, 10 squats
midfield
1 hand press left x 10, 20 mount. climbers
corner #1
1 hand press right x 10, 10 merkins
corner #2
sumo squats x 10, 5 burpees

Mary
LBCs x 15
Flutter x 15
Dolly x 15
Mason Twists x 15
Luganis x 10 OYO
Rosalita x 15

Lunge walk 25 yds w/ KB to sideline

Mosey home:
5 hammer curls
5 goblet squats
5 hammer curls
5 goblets squats

20 2-hand swings
10 tricep extension

COT

 

 

 

 

Supple Leopard

Only have ten minutes to scrub off an abridged backblast…

Eight and twelve lacrosse balls posted.

  • Warm up: hip circles, squats, hamstring activation (read: toe touches)
  • Pigeon pose variations
  • Mule kicks
  • Glute stretch, which is basically putting yourself in a figure 4. The one from P90X.
  • Seated back and glute stretch
  • Happy baby
  • Smash and floss glutes
  • Smash and floss lats
  • Smash and floss the inside/outside of shin and calf
  • Hamstring, IT band and groin stretches with strap
  • Smash and floss plantar fascia

There may have been some other stuff

“Smash and floss” is borrowed from the book Becoming a Supple Leopard (leopards don’t warm up to chase prey; corollary: we shouldn’t have to warm up to exercise.)

The main idea is to smash an object against the targeted area and then knead it out to break up the tight muscle.  Good googly moogly, did it hurt.  But it also worked as advertised: feeling 25% more supple than before.

Time’s up.

SIGN UP FOR THE MUD RUN

“So I jump ship in Hong Kong and I make my way over to the [Wiggler]”** NEW SUMMER HOURS – 6:00 am Launch

Carl Spackler: So I jump ship in Hong Kong and I make my way over to [Mullrich Corner], and I get on as a [wiggler] at a course over in [Charlotte].

Angie D’Annunzio: A [wiggler]?

Carl Spackler: A [wiggler], you know, a [run], a [work-out], a jock.

Be a wiggler– join The Wiggler 6:00 am Tuesday – corner of Foxcroft and Rothwood – caddy pace…

**Caddy Shack

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte